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    « Leg Shredder | Main | Hit the Deck »
    Thursday
    Feb232012
    DateThursday, February 23, 2012

    AMRAP Sprints,Shoulders,Bi,Tri

    AMRAP in 25 min.

    4 ten meter high knee sprints
    20 OH DB presses 15/20 ea.
    20 DB biceps curls 15/20 ea.
    20 OH triceps ext 15/20

    Post rounds completed to comments.

    ---------------------------

    HomeSytle - 10 meter sprint alt.  

    ---------------------------

    Everyone...THIS is Ben.  He's been coming to GPP for years.  You've probably met him before, but you might not recognize him since he lost 35 lbs!  Strong work Ben! 

    Posted by AuthorNeil | Comments Off | | | Print ArticlePrint Article

    Reader Comments (30)

    This is the workout that used to be called "Round the Horn"?
    February 22, 2012 | Unregistered CommenterJudy B
    11 rounds + 2 sprints (30# wt)
    February 23, 2012 | Unregistered CommenterAF
    12 rounds in 26:00. Rx
    February 23, 2012 | Unregistered CommenterSid
    No RX 10 lbs 8 rounds home style
    February 23, 2012 | Unregistered CommenterJen
    six rounds...1/2 using both 15lb db & 1/2 using 1 15lb db. When recommendation for weight is 15lbs is that each db or all together?
    February 23, 2012 | Unregistered Commentermarie
    10 rds +3 sprints 25#
    February 23, 2012 | Unregistered CommenterTroy
    8.5 rounds Rx (finished last sprint 5 sec over but I'm counting it). Last time 8 rds, before that 7.25==progress!
    February 23, 2012 | Unregistered CommenterJudy B
    9 rounds I think. I always loose track.
    February 23, 2012 | Unregistered CommenterLUF
    I think i got 9 rounds with 30#. I loose count doing the four sprints each time. It's either too early or I'm getting too old to keep track of so many different counts....maybe some of both.
    February 23, 2012 | Unregistered CommenterBrianS.
    Loved this workout and doing it with the 9:30. Thanks everyone for the push!
    February 23, 2012 | Unregistered CommenterWifey
    I had 10 OH tri's left when the alarm went off. I'm counting 8 rnds and I rx'd the weight. Loved the 9:30 class. Kenz thanks for the compliment on my awesome shirt! I'm striving to be just as fit as you and Candice some day! Neil-Thanks for noticing and cheering me on. I feel like such a bad ass when I tell people I go to GPP and explain the crazy stuff we do.
    February 23, 2012 | Unregistered CommenterJess
    3 rnds-20#
    7.5 rnds-25#
    February 23, 2012 | Unregistered CommenterMatt B.
    7 rounds completed and my arms are jello! Think my arms and shoulders are really weak stuff, I can barely type this....

    Hoping to get my cardio and Tabata in tonight after work @ 7....hate working out that late!
    February 23, 2012 | Unregistered CommenterVicki B
    11 rounds plus the run and 15 oh db presses RX... Feeling pretty worked today after yesterday and this morning. It's all good!
    February 23, 2012 | Unregistered CommenterDavid w
    5 or 6 rounds, lost count. 10# Rowed instead of sprint.
    CCC 10 min cardio including Tabata row.
    February 23, 2012 | Unregistered CommenterAlice
    10 rounds (+20-B,20-OH,3T)
    Love this workout and the people I get to workout with!

    Marie today was a db in each hand. Great job sticking with it at home, you rock!
    February 23, 2012 | Unregistered Commentermeg
    OH, forgot to put that i RX'D, if i don't jot this down i wont remeber next time we do this workout.
    BY THE WAY----MY WORK IS SERVIING NACHOS ALA MODE delivered to everyone's desk!! KILLER!! Man those free days never come on FREE FOOD DAY AT WORK!

    Thanks again Neil for giving me encouragement and the compliments, helps me be strong when NACHOS ARE ALL AROUND!!!
    February 23, 2012 | Unregistered CommenterVicki B
    11.5 finished for 12 after buzzer
    ANYONE interested in running SOCAL RAGNAR?In beautiful weather? Sun, ocean.. 2 vans, dancing?, lots of snacking.. and little to no sleep? Its April 20-21 $105 I need 4 runners! Its going to be a blast!! LMK 801803997 call or text!
    February 23, 2012 | Unregistered CommenterCandice
    10 rnds rx+

    1:15 bike
    90 min yoga
    February 23, 2012 | Unregistered CommenterLemon
    Donde esta Senor Sangria?
    Valentines Day is over, so I can only assume that he got what he was hoping for and now doesn't feel like he needs to join us in the morning.

    Que pasa Sangria?

    Enough rounds (9 I think) 30#
    February 23, 2012 | Unregistered CommenterJMc
    11 rounds Rx
    went strict on all movements but the last 5 of each round shoulders only.

    Nice to Rx a workout again.
    February 23, 2012 | Unregistered CommenterNeil
    7 rounds (i think) RX
    February 23, 2012 | Unregistered Commenterkatie
    12 rounds in 25:24

    Thought about running...too cold.

    JMc - Gee, ask Tito if he can think of a time that he didn't get what he was hoping for. Maybe that is the problem. There is no carrot dangling. Everyone, this is Tito's cell number: (801) 550-5444. Please send him a text and tell him that he needs to get his hair shorts back to the gym. The outpouring of love will surely help him turn a new leaf. For reals. Seriously. No, i'm serious. But tell him to start Monday, i'm going swimming tomorrow morning and I don't want any competition for the morning slot. :)
    February 23, 2012 | Unregistered Commenterthe blonde-ish runner
    9+RoundsRx, 1st 2 rds with 25lb the rest with 20lb.

    CCC:
    Tabata Row 847m
    150-10lb ball situps
    3200m Row
    February 23, 2012 | Unregistered CommenterEllington
    7.5 Rx - could have/should have pushed it harder. I've lost momentum last couple of weeks, digging deep to get it back. I'll find it....
    February 23, 2012 | Unregistered CommenterChelsea
    Rx 5 rounds (first aid breaks to check on Adrienne - hope you rocked your exam, freshly sprained ankle (OOUUCCHH!) & all!)

    CCC: forgot to do TABATA but got super sweaty with T & Zumba x 60 min

    PS - the GPP community rocks. Straight up.
    February 23, 2012 | Unregistered CommenterMo
    7 .5 rounds, rx fun workout. ccc 60 min elipitcal 6 min tabatas
    February 23, 2012 | Unregistered Commenterangela needham
    10 rds + sprints + bis. 10.5 rounds (last time only 10 rds)
    February 24, 2012 | Unregistered Commentercandice sherman
    8 rounds w/ 150m row instead of high knees
    February 25, 2012 | Unregistered CommenterBruce
    Mo-
    The GPP community does rock and that is largely thanks to you! Thanks for helping Adrienne last week I know she really appreciated you!
    February 29, 2012 | Unregistered CommenterSF
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